Adopting a healthy and balanced diet morning, noon and night is a guaranteed way to spend a relaxed and healthy day.

Commandment 1: Avoid processed foods

• Sodas and all sweetened beverages.
• Salted or sweetened cookies, chips.
• Breakfast cereals, cereal bars...
• Sweets, pastries, chocolate
• Pre-cooked meals: pizzas, quiches, pasta boxes...
• Industrial desserts and yogurts.
• Bread, brioche, crackers.
• Industrial jams, Nutella.
• Ready-made sauces: Bolognese, Ketchup, mayonnaise, pesto...
• Delicatessen...

Commandment 2:  Eat healthy and natural foods

• Seasonal vegetables
• Seasonal fruits
• Fish: salmon, mackerel, sardines, tuna...
• Organic and free-range eggs.
• Meat: chicken, turkey, pork, beef, lamb...
• Oilseeds: almonds, walnuts, hazelnuts, pistachios...
• Whole grains: quinoa, rice, buckwheat, whole wheat, spelt, rye.
• Pulses: lentils, beans, peas.

Commandment 3:  Prepare balanced meals

• Cooked or raw vegetables
• Whole grains: brown rice, quinoa, buckwheat...
• Animal or vegetable proteins: meat, fish, eggs, pulses...
• Good fats (coconut oil, olive oil), in seasoning or for cooking.
• Spices and aromatic herbs to add taste and nutrients: turmeric, pepper, salt, cumin, curry, thyme, parsley.
• Water

Commandment 4:  Reduce your sugar intake

• Avoid table sugar (white and brown), syrup, honey.
• Reduce the amount of added sugar in cereal, yogurt, coffee or tea.
• Ban soda and fruit juice.
• Consume whole fresh fruit.
• Choose products with the least amount of added sugars.
• Avoid industrial sauces with added sugar.
• In your recipes, divide the recommended amount of sugar by 2 (use stevia or xylitol as sweeteners).

Commandment 5: Continue to enjoy eating

• Eat to your heart's content, but no more.
• Don't cut out a healthy food category.
• Match your food intake to your physical activity level.
• Indulge from time to time and give yourself a break, once a week.
• Don't rush through your changes to avoid getting discouraged and frustrated.